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Training Log Archive: Mark Selby

In the 7 days ending Dec 3:

activity # timemileskm+m
  RUN4 4:26:00 29.83(8:55) 48.0(5:33)
  SWIM3 1:44:00 2.55(40:49) 4.1(25:22)
  HIKE/WALK1 59:45 3.98(15:01) 6.4(9:20)
  CORE1 25:00
  Total9 7:34:45 36.35 58.5

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MoTuWeThFrSaSu

Sunday Dec 3 #

9 AM

RUN 36:00 [3] 5.75 km (6:16 / km)
shoes: Adrenaline 18 grey/blue

w/ Sasha (Aaron, Lelie and Anna did Lucky 7km)

RUN 1:12:08 [3] 13.1 km (5:30 / km)
shoes: Adrenaline 18 grey/blue

w/ Leslie, Anna and Aaron
We ran 4:59 on the K(enilworth) course!

Saturday Dec 2 #

1 PM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m

Friday Dec 1 #

4 PM

RUN 53:33 [3] 10.0 km (5:21 / km)
shoes: Adrenaline 17 YELLOW/red

Hills of Vermilion from HNC w/ Tom-O

Thursday Nov 30 #

8 AM

RUN (dirt shoulders and roads) 50:00 [3] 9.15 km (5:28 / km)
shoes: Adrenaline 18 grey/blue

4 PM

SWIM (CPF) 41:00 [3] 1.7 km (24:07 / km)

1700m including 1600m free

Tuesday Nov 28 #

8 AM

CORE (CPF) 25:00 [4]

upper body machines and crunches
3 PM

RUN 54:19 [3] 10.0 km (5:26 / km)
shoes: Adrenaline dark blue/multi

Vermilion Hills w/ Tom-O from HNC

Monday Nov 27 #

9 AM

HIKE/WALK 59:45 [2] 6.4 km (9:20 / km)
shoes: Adrenaline blue/red II

From Austin-Jarrow
4 PM

SWIM (CPF) 33:00 [3] 1.3 km (25:23 / km)

1300m

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